Pono e ʻike nā kānaka a pau i nā pono o ka meaʻai ma ka mea kanu

Anter

• He aha ka meaʻai mea kanu, pololei?
• Nā Pōmaikaʻi ʻAi Kūʻai Kūʻai
• 1. Loaʻa haʻahaʻa o ka maʻi puʻuwai
• 2. Loaʻa haʻahaʻa i ka maʻi diabetes type 2
• 3. Hoʻemi ʻia ka pilikia o ka momona
• 4. Hoʻemi ʻia ka pilikia o ka maʻi kanesa
• 5. Pono Kaiapuni
• Pehea e hoʻomaka ai i kahi meaʻai mea kanu no nā poʻe hoʻomaka
• Nānā no

Ke lilo nei ka ʻai mea kanu i kekahi o nā ʻano meaʻai kaulana loa - a no ke kumu maikaʻi. Loaʻa nā pōmaikaʻi o ka meaʻai mea kanu i nā mea maikaʻi no kou olakino a me ke kaiapuni. Ma kahi kokoke i ka hapakolu o nā ʻAmelika e ʻōlelo nei e hoʻāʻo nei lākou e hōʻemi i kā lākou ʻai ʻana i ka ʻiʻo a me ka waiū, e like me ka Plant Based Foods Association. ʻO ka makahiki i hala aku nei, 28 pakeneka o ka poʻe i hōʻike i ka ʻai ʻana i nā protein mai nā kumu mea kanu, 24 pākēneka i ʻoi aku ka nui o nā mea kanu mea kanu, a ʻo 17 ka nui o ka ʻai ʻana i nā mea ʻai meaʻai mea kanu ma mua o ka 2019, kahi noiʻi e ka International Food Information Council i loaʻa.

ʻO ka makemake i kahi ʻano ola olakino e hoʻoulu nei i ka ʻano. ʻO ke olakino ke kumu nui o ka 56 pakeneka o ka poʻe e koho i nā protein i hoʻokumu ʻia i nā mea kanu, e like me ka hōʻike 2020 mai ka ʻoihana noiʻi mākeke ʻo Mintel, ʻoiai ʻo ka hopena o ke kaiapuni a me ka pono o nā holoholona ka mea hopohopo nui no 26 pakeneka, e like me Mattson Consulting.

"He nui nā ʻepekema e puka mai nei, a me nā noiʻi kahiko, i hōʻike i nā pono olakino i ka ʻai ʻana i nā mea kanu," wahi a Keri Gans, R.D.N., he meaʻai meaʻai ma New York a me kahi Kinohi Lahui Brain Trust. "Pēia hoʻi, me nā hopohopo e pili ana i ka hoʻololi ʻana i ke aniau a me ka hoʻomau ʻana, ua loaʻa i kahi meaʻai mea kanu i mua o ka manawa."

Akā, he aha ka manaʻo maoli o ka mea kanu, a ʻo ka meaʻai maʻamau ka mea e pōmaikaʻi ai i nā mea a pau a lākou i manaʻo ai? Eia ka scoop, me ke ʻano o ka hoʻomaka ʻana i kahi meaʻai mea kanu no ka poʻe hoʻomaka.

He aha ka meaʻai mea kanu, pololei?

ʻOiaʻiʻo, hiki ke ʻano huikau, no ka mea ʻaʻole i wehewehe ʻia ka huaʻōlelo.

"I ka wā ma mua, ʻo ka wehewehe ʻana o ka 'plant-based' (e like me ka mea i hoʻohana ʻia e nā mea noiʻi meaʻai a me nā hui) ʻo ia ka meaʻai e pili ana i nā mea kanu; akā naʻe, ua puka mai ka wehewehe ʻana i nā mea like ʻole i nā poʻe ʻokoʻa, "wahi a Sharon Palmer, RDN,ʻO ka meaʻai mea kanu. I kēia mau lā, ua hoʻohana ka poʻe i ka huaʻōlelo i ke ʻano he 100-pakeneka o ka meaʻai vegan e pili ana i nā mea kanu, ʻōlelo ʻo ia.

Ma ka ʻaoʻao ʻē aʻe, ʻo Amy Myrdal Miller, MS, RDN, FAND, ka mea hoʻokumu a me ka pelekikena o Farmer's Daughter Consulting ma Carmichael, Kaleponi, e wehewehe ana i ka mea kanu i ka mea kanu, "e hahai ana i ka Dietary Guidelines a me ka MyPlate pattern kahi o ka hapa nui o nā meaʻai mai nā mea kanu (e like me nā huaʻai, nā mea kanu, nā kīʻaha, nā nati, nā aila mea kanu). (E nānā: He aha ka ʻokoʻa ma waena o ka meaʻai mea kanu a me ka meaʻai Vegan?)

"'Ma muli o nā mea kanu'ʻAʻole pono e like me ka meaʻai meaʻai a me ka vegan," wahi a Gans. "ʻO ia hoʻi ke hoʻāʻo nei ʻoe e hoʻohui i nā mea kanu hou aʻe i kāu meaʻai, e like me ka 100% o nā kīʻaha holoʻokoʻa, nā huaʻai, nā mea kanu, nā nati, nā legumes, a me nā ʻanoʻano." ʻO ke ʻano koʻikoʻi a i ʻole ka haʻalele ʻana i ka ʻiʻo, ka moa, a i ʻole ka iʻa - inā ʻaʻole ʻoe makemake.

O kahi laʻana. ʻO ka meaʻai Mediterranean - e hoʻoikaika ana i nā meaʻai mea kanu a me nā iʻa, me kekahi mau hua manu, moa, a me ka waiu - ua manaʻo ʻia he mea kanu. ʻO ka laina lalo "ʻo ka 'mea kanu' e pili ana i ka hoʻokomo ʻana i nā mea kanu i kēlā me kēia pāʻina āu e ʻai ai," wahi a Gans.

Pono e hoʻomaopopo ʻia, ʻoiai he lōʻihi ka papa inoa o nā pōmaikaʻi meaʻai mea kanu, ʻo ka hahai ʻana i ka meaʻai meaʻai a i ʻole ka vegan ʻaʻole ia he manaʻo e ʻai ʻoe i ke olakino. ʻO ia no ka mea ʻo ka hapa nui o nā pono olakino i wehewehe ʻia ma lalo ʻaʻole i loaʻa wale mai ka hōʻemi ʻana i nā huahana holoholona - mai ka hoʻonui ʻana i ka ʻai ʻana i nā meaʻai olakino a pau.

"Inā ʻoe e ʻai ana i ka mea kanu me nā mea kanu a me nā holoholona liʻiliʻi a i hoʻoholo paha e hele i ka vegan, ʻoi aku ka nui o nā pōmaikaʻi o ka ʻai ʻana i nā mea kanu i kāu meaʻai," wahi a Myrdal Miller. Maʻaneʻi, hiki iā ʻoe ke helu i kekahi o nā pōmaikaʻi o ka mea kanu inā ua hoʻoholo ʻoe e hele i ka veg piha a i ʻole e ʻai i nā mea kanu hou aʻe. (Nānā: Nā lula meaʻai e pono ai ʻoe e hahai)

Nā Pōmaikaʻi ʻAi Kūʻai Kūʻai

1. Loaʻa haʻahaʻa o ka maʻi puʻuwai

ʻO kekahi o nā pōmaikaʻi ʻai meaʻai nui loa? Hōʻike ka noiʻi nui i ka poʻe e ʻai ana i ka hapa nui o nā huaʻai a me nā mea kanu i ka haʻahaʻa loa o ka maʻi cardiovascular, wahi a Myrdal Miller.

Ua nānā ʻia kahi haʻawina a ke Kula Lapaʻau ʻo Icahn ma ka Halemai ʻo Mt. Sinai ma New York i ʻoi aku ma mua o 15,000 mau kānaka me ka ʻike ʻole ʻia o nā pilikia o ka maʻi puʻuwai i hahai i kekahi o nā ʻano meaʻai ʻelima me ka maʻalahi (ʻai wikiwiki a me ka meaʻai palai), ka mea kanu (hua. , nā meaʻai, nā pīni, nā iʻa), nā mea ʻono (desserts, candy, sugary cereals breakfast cereals), hema (nā meaʻai palai, ʻiʻo ʻōkana, ʻiʻo i hoʻoponopono ʻia, nā mea inu ʻono), a me ka salakeke a me ka waiʻona (nā ʻaʻahu salad, salakeke meaʻai, waiʻona). Ua hahai ka haʻawina i kēia poʻe ma mua o ʻehā mau makahiki a ʻike ʻia ʻo ka poʻe i hoʻopaʻa i ka meaʻai mea kanu he 42-pakeneka ka emi ʻana o ka pilikia o ka puʻuwai puʻuwai i hoʻohālikelike ʻia me ka poʻe e ʻai ana i nā mea kanu liʻiliʻi.

Eia hou, ʻo ka helu ʻana i nā pono meaʻai mea kanu ʻaʻole ia e pili ana i ka kaupalena ʻana i nā meaʻai holoholona; mea nui nā koho meaʻai. (He ʻano like me ka clean vs. dirty keto.) ʻO kekahi haʻawina i paʻi ʻia ma 2018 ma kaNūpepa o ka American College of Cardiology ua nānā i nā koho meaʻai a nā poʻe loea olakino kāne a me nā wahine a hana i kahi papa kuhikuhi meaʻai mea kanu e ana i ke olakino o kā lākou ʻai. Ua hāʻawi ʻia nā meaʻai mea kanu olakino (e like me nā kīʻaha holoʻokoʻa, nā huaʻai, nā mea kanu, nā aila, nā nati, a me nā legumes) i nā helu maikaʻi, aʻo nā meaʻai mea kanu liʻiliʻi loa (e like me nā mea inu ʻono, nā kīʻaha i hoʻomaʻemaʻe ʻia, nā fries, a me nā meaʻono, a me nā meaʻai holoholona. ) ua loaʻa ka helu hoʻohuli. Ua hōʻike ʻia ka ʻikepili e pili ana ka helu maikaʻi me ka haʻahaʻa haʻahaʻa o ka maʻi naʻau coronary.

Hōʻike ka haʻawina ʻaʻole ia e pili ana i ka loaʻa ʻana o kekahi ʻano meaʻai mea kanu (e like me ka French fries) akā ʻo ka maikaʻi o nā meaʻai mea kanu āu e koho ai ʻo ia ka mea nui loa. Pono nā mea kanu i hoʻopaʻa ʻia e like me ka ʻai piha, nā huaʻai, nā mea kanu, nā aila, nā nati, a me nā legumes, i hoʻomākaukau ʻia a kuke ʻia ma ke ʻano olakino. (E ho'āʻo i kēia mau mea ʻai meaʻai no kēlā me kēia ʻai o ka lā.)

2. Loaʻa haʻahaʻa i ka maʻi diabetes type 2

ʻO ka ʻai ʻana i ka meaʻai i hoʻopiha ʻia i nā mea kanu hiki ke kōkua pū i ka pale ʻana i ka maʻi diabetes type 2. He ʻatikala 2017 i paʻi ʻia ma kaNūpepa o ka maʻi maʻi maʻi maʻi ua nānā i nā pōmaikaʻi o ka meaʻai mea kanu i ka maʻi diabetes type 2 ma muli o nā haʻawina he nui. Ua nānā kekahi o lākou i ka laha ʻana o ka maʻi maʻi type 2 e pili ana i nā ʻano ʻai like ʻole a ʻike ʻia he mea liʻiliʻi i nā meaʻai me nā huahana holoholona liʻiliʻi.

Ma muli o kēia a me nā noiʻi ʻē aʻe he nui i nānā ʻia i loko o kēia loiloi, ua manaʻo nā ʻepekema ʻo ka ʻai ʻana i ka meaʻai mea kanu hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka insulin, hoʻoikaika i ke kaumaha kino olakino, hoʻonui i ka fiber a me nā phytonutrients, e ʻae i ka meaʻai maikaʻi a me ka pilina microbiome a hoʻemi i ka momona momona. . (E pili ana: Hiki i ke Keto Diet ke kōkua me ka maʻi maʻi type 2?)

3. Hoʻemi ʻia ka pilikia o ka momona

Ua lohe paha ʻoe ʻo kekahi o nā pōmaikaʻi nui o ka meaʻai mea kanu ʻo ka hoʻemi kaumaha. ʻAe, hōʻike ka noiʻi lapaʻau a me ka nānā ʻana i ka lawe ʻana i kahi meaʻai mea kanu hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka lilo ʻana i ke kaumaha a me ka momona - a kōkua pū i ka hoʻonui ʻana i ke kaumaha e like me kahi ʻatikala loiloi 2017 i paʻi ʻia ma kaNūpepa o ka maʻi maʻi maʻi maʻi.

ʻO ka mea e mahalo ai, ʻo ka mālama pono ʻana i ka meaʻai meaʻai hiki ke pale i ka momona a me ka momona i waena o ka makahiki waena, e like me ka noiʻi 2018 e ka European Association for the Study of Obesity - e hōʻike ana ʻaʻole pono ʻoe e hele i ka 100% vegan a hiki ke lilo i ke kaumaha. me nā kumu wīwī o ka protein holoholona i kāu meaʻai.

"ʻO ka noiʻi e pili ana i ka poʻe e hahai ana i nā ʻano ʻai meaʻai meaʻai e hōʻike ana he haʻahaʻa ka nui o ka momona a me ka momona," ʻae ʻo Myrdal Miller. (E pili pū ana: Pehea ʻoe e lilo ai ke kaumaha ma kahi meaʻai meaʻai)

4. Hoʻemi ʻia ka pilikia o ka maʻi kanesa

ʻO kahi pōmaikaʻi meaʻai kumulāʻau kahaha: ʻO ka ʻai ʻana i ka meaʻai mea kanu (me nā ʻano olakino ʻē aʻe) hiki ke kōkua maoli i ka hōʻemi ʻana i kou pilikia o ka maʻi kanesa.

Ua hoʻopaʻa ʻia kahi noi 2013 maKa Epidemiology Ka maʻi 'aʻai, Biomarkers & Kāohi hahai ma kahi o 30,000 mau wahine post-menopausal no ʻehiku makahiki a ʻike ʻia nā wahine e mālama ana i ke kaumaha o ke kino maʻamau, ka palena ʻana i ka waiʻona, a me ka ʻai ʻana i nā mea kanu i hoʻopili ʻia i kahi hōʻemi 62-pakeneka o ka maʻi kanesa o ka umauma i hoʻohālikelike ʻia me nā wahine i hahai ʻole i kēia mau alakaʻi.

Ke kākoʻo nei kahi hōʻike a ka American Institute for Cancer Research, me ka ʻōlelo ʻana e hiki i ka meaʻai olakino a me nā ʻano nohona ke pale i ka 40 pakeneka o nā hihia maʻi maʻi. ʻO ia ke kumu i ʻōlelo ai ka American Institute of Cancer Research (AICR) i ka ʻai ʻana i ka meaʻai mea kanu, ʻo ka mea nui ka huaʻai, nā kīʻaha, nā pī, nā nati, a me nā ʻanoʻano, me kekahi mau meaʻai holoholona no ka pale ʻana i ka maʻi kanesa. ʻO kēia ʻano meaʻai e kōkua iā ʻoe e loaʻa i nā ʻano meaʻai meaʻai meaʻai 'palekana-palekana e like me ka fiber, nā huaora, nā minerala, a me nā phytochemicals, e like me ka AICR. Manaʻo ka AICR e hoʻopiha i kāu pā me ka 2/3 (a ʻoi aku paha) o nā meaʻai mea kanu a me 1/3 (a i ʻole ka liʻiliʻi) o ka iʻa, ka moa a i ʻole ka ʻiʻo, a me ka waiu.

5. Pono Kaiapuni

ʻOiaʻiʻo, nui nā pōmaikaʻi meaʻai mea kanu no kou kino - akā hiki ke loaʻa i kekahi mau hopena nui no ka Honua. (E pili ana: Penei ʻoe e ʻai ai i mea e hōʻemi ai i kou hopena kūlohelohe)

"E liʻiliʻi nā mea hoʻokomo (wai, wahie mōʻalihaku) no ka hana ʻana i kēia mau meaʻai mea kanu, a ʻaʻole lākou e hana i nā huahana e like me ka manure a i ʻole ka methane hiki ke hōʻino i ke kaiapuni," wahi a Palmer. "I ka mahiʻai o kēia lā, ʻo ka hapa nui o kā mākou mea kanu e hele i ka hānai holoholona, ​​ʻoiai hiki iā mākou ke ʻai pololei i nā mea kanu ma mua o ka hānai ʻana iā lākou i nā holoholona a me ka ʻai ʻana i nā holoholona." ʻO ia kekahi o nā kumu i ʻōlelo ai ʻo Palmer, ʻoi aku ka kiʻekiʻe o ka hopena o ke kaiapuni i nā meaʻai holoholona ma mua o nā meaʻai mea kanu.

"Ua hōʻike ʻia ka haʻawina ma hope o ke aʻo ʻana i ka poʻe ʻai mea kanu i kahi wāwae kaiapuni haʻahaʻa," wahi āna. "Heʻoiaʻiʻo kēia no nā kalapona kalapona, a me nā pilikia e like me ka wāwae wai a me ka hoʻohana ʻana i ka ʻāina (ka nui o ka ʻāina e ulu ai ka meaʻai)." (Hiki iā ʻoe ke hōʻemi i ka hopena o kāu ʻai ʻana ma ke kāohi ʻana i kāu ʻōpala meaʻai.)

Ma mua o kou hoʻohaumia ʻana i nā meaʻai holoholona āpau, ʻike ʻoe ua hoʻohui maoli ʻia ka mahiʻai mea kanu a me nā holoholona. "Hoʻololi ka holoholona i ka hapa nui o nā koena mai ka hana ʻana i nā mea kanu, ʻo ia ka lawe ʻana i nā mea ʻōpala i hana ʻia mai ka hana ʻana i nā meaʻai mea kanu a mākou e makemake ai e ʻai a hoʻomaikaʻi iā lākou i nā huahana meaʻai ʻē aʻe," wahi a Sara Place, Ph.D., luna nui no Sustainable Imi Hana Hana Pipi. (E pili ana: Biodynamic Farming is the next-level Organic Movement)

No ka laʻana, ma Kaleponi, waiho ʻia ka wai mai nā ʻalani i ke koena o ka hua (pulp a me ka ʻili) ma hope o ka hana ʻana, a hānai pinepine ʻia kēia pulp citrus i nā pipi e hana ai i ka pipi a me ka waiū. Hānai ʻia nā ʻili ʻalemona (ka ʻāpana o ka nati e puni ana i ka ʻiʻo a ke kanaka e ʻai ai) i nā pipi waiu, e hoʻololi ana i ka mea ʻai i mea ʻai. ʻAʻole ʻokoʻa kēlā koho ma waena o ka waiū ʻalemona, ka waiū bipi, a me ka wai ʻalani.

Pehea e hoʻomaka ai i kahi meaʻai mea kanu no nā poʻe hoʻomaka

No ka helu ʻana i kēlā mau pōmaikaʻi meaʻai mea kanu a hoʻohui i nā meaʻai holoholona ʻole ma kāu pā, mai noʻonoʻo nui. "E hoʻokomo wale i nā mea kanu i kāu mau meaʻai," wahi a Gans. "A hele i nā ʻano like ʻole."

Eia kekahi laʻana, e like paha ke ʻano o kekahi mau meaʻai meaʻai mea kanu:

• ʻO ka ʻaina kakahiaka paha he ʻoatmeal me ka maiʻa i ʻoki ʻia a i ʻole nā ​​huaʻai a me ka pata nut, a i ʻole nā ​​hua poached ma ka palaoa palaoa piha me ka avocado a me ka ʻōmato.
• ʻO ka ʻaina awakea paha he salakeke i hoʻolei ʻia me ka moa, ka quinoa, a me nā mea kanu i hoʻomoʻa ʻia, a i ʻole kahi sanwiti i hana ʻia me ka berena palaoa piha a me ka moa i kālua ʻia, hummus, a me nā ʻōmaʻomaʻo, me nā hua no ka ʻai.
• ʻO ka ʻaina ahiahi, ʻo ia hoʻi ka hahau ʻana i kahi meaʻai me ka tofu i hoʻokahi pō; ʻO ka mea aʻe, e hana ana i kahi liʻiliʻi filet mignon a i ʻole kekahi salmon grilled me ka spinach sautéed a me ka ʻuala hou.

Ma kahi meaʻai mea kanu, hiki iā ʻoe ke loaʻa nā protein a pau āu e pono ai mai nā kumu e like me nā pīni a me nā legumes, nā nati, nā ʻanoʻano, a me nā kīʻaha holoʻokoʻa e like me ka quinoa a me ka laiki brown, nā hōʻike noiʻi. E ʻimi wale i ka nui kūpono: Pono nā wahine ikaika i ka 0.55 a i ka 0.91 grams o ka protein no ke kaumaha o ke kino i kēlā me kēia lā, e like me ka American College of Sports Medicine. E ʻai i nā meaʻai momona i ka protein ma hope o ka hoʻoikaika kino no ke kūkulu ʻana a me ka hoʻoponopono ʻana, wahi a Gans. (E hōʻike ana kēia alakaʻi iā ʻoe pehea e loaʻa ai i nā kumu kumu o ka protein.)

TL; DR: ʻO ka hoʻokomo ʻana i nā ʻano meaʻai like ʻole āu e hauʻoli ai e kōkua iā ʻoe e helu i nā pōmaikaʻi ʻai meaʻai āpau - no ka mea e loaʻa iā ʻoe ka nui o nā huaora, nā minerala, a me nā meaʻai ʻē aʻe - a ʻoi aku ka ʻono.

• Na Toby Amidor
• Na Pamela O'Brien

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